Hey i am going to be beginning some hard training - please advise me on my routine and diet !
As heading said - My height is 172cm , weight is 82kg, age 16, male , i have been weight training for the past 3 months inconsistently but still have a good fitness level. I get 8 hours of sleep regularly. I want to build muscle, lose fat, and increase my stamina.
The sessions are maximum 30 minutes cause they are in the morning before school.
The diet is below the workout + weekly breakdown
Mobility and flexibility (15 minutes before sleeping, everyday )
- Neck Circles
- Shoulder Rolls
- Arm Circles
- Cat-Cow Stretch
- World's Greatest Stretch
- Deep Squat Hold
- Hip Flexor Stretch
- Hamstring Stretch
- Figure-4 Glute Stretch
- Cobra Stretch
- Child's Pose
- Standing Calf Stretch
Workouts
A
• Bench Press
• Romanian Deadlift (RDL)
• Lat Pulldown
• Lunges
• Lateral Raises
• Reverse Crunches
B
• Shoulder Press
• Dumbbell Row
• Hip Thrust
• Leg Extension
• Chest Fly
• Calf Raises
• Rear Delt Reverse Fly
C
• Incline Bench Press
• Squats
• Chest-Supported Incline Row
• Lying Leg Curl
• Incline Bicep Curl
• Tricep Extension
Swimming :
Freestyle , 30 minutes , 1km
Running :
Time : 30 minutes
Distance : 5 km
Not much elevations, maximum 40 meters through entire run
Here is the day breakdown :
Monday : Workout A
Tuesday : Workout B
Wednesday : Swim
Thursay : Workout C
Friday : Run
Saturday : rest
Sunday : Swim
| Meal | Food |
|---|---|
| Meal 1 | 100 g roasted chana powder + 250 ml milk + 100 ml water |
| Meal 2 | 4 scrambled eggs |
| Meal 3 | 50 g soya chunks kebab |
| Meal 4 | 200 g chicken gizzard or liver + 200 g rice |
| Meal 5 | 50 g soya chunks kebab |